Beach volleyball vs frisbee

Beach volleyball: Traditionally only two players on each team covering a 16m x 8m court. Plus it's played on sand, so you get a tough cardiovascular workout. A 10st person would burn about 535 calories an hour. 5 stars

Frisbee: In ultimate frisbee two teams of seven play on a 64m x 37m pitch (although you can make it smaller) and it requires fast bursts of running. A 10st person would burn about 450 calories an hour. 4 stars

Upper body

Beach volleyball: Powerful shots in particular, such as spikes (jumping and slamming the ball into the opposition's half), will build firm, strong arm, shoulder and back muscles. 4 stars

Frisbee: A well-executed throw relies more on perfecting the wrist flick, for perfect spin, than brute strength, but the stronger you are, the further it will fly. 3 stars

Lower body

Beach volleyball: The swift changes of direction and constant jumps (pros average about 85 an hour) will give taut core-stability muscles - the energy needed to jump on sand is greater than on a solid court. 5 stars

Frisbee: Involves fast changes of direction and plenty of leaping. With more players and a bigger pitch, it may be less intense than volleyball, but you'll benefit from running greater distances. 5 stars

Grey matter

Beach volleyball: The combination of split-second responses when receiving a powerful shot, or passing and attacking, make volleyball a great brain-booster which will seriously sharpen your reflexes. 4 stars

Beach volleyball: The most common injuries are hand and finger sprains from receiving the ball badly, but these are rare. Ankle injuries are fairly common in indoor volleyball, but are less likely when playing on sand. 4 stars

Frisbee: A non-contact sport but occasional contact happens. As in any sport that involves sudden stops (you're not allowed to run with the disc) and changes of direction, injuries such as muscle strains occur. 4 stars